Restful Sundailies 6/23/13

Anyone and everyone can post your runs, cross-training, abdominal work, rest days, race plans, training questions, etc. Hopefully the Dailies will be a terrific source of motivation for runners and serve as outstanding accountability. This group can be highly supportive of all life experiences. So, come on in, put your feet up and stay awhile, but don't forget to run, too. And whoever is up first is welcome to start the thread.

Scheduled rest day here today. Laying on the couch with my poor sicky pup most of the day, I would imagine. His labs and vitals were all fine so hopefully he's better soon. At least he's good at alerting us he needs to go out so he can throw up!

QOTD - my favorite exercises are all lower body, just because they are easier, I think. I am setting a goal to do some sort of strength work every day this week because I am a slacker.

Scheduled rest day for me, but I may go out for a short run anyway. Being a long time track fan, I've been glued to the computer or TV for much of the last 4 days watching the US National Junior and Senior Track and Field Championships, so I'll be in front of the TV this afternoon.

I just finished a very satisfying run of 8min intervals, mostly against the wind. I think I went about 3.5 miles. The pedometer didn't work right. My 18 yr old son went with me, and couldn't run the third interval with me. It felt good to see how far I've come. A month ago, my son ran with me when I was doing 2 min intervals and he was complaining that I didn't go fast enough and stopped too soon.

I just finished a very satisfying run of 8min intervals, mostly against the wind. I think I went about 3.5 miles. The pedometer didn't work right. My 18 yr old son went with me, and couldn't run the third interval with me. It felt good to see how far I've come. A month ago, my son ran with me when I was doing 2 min intervals and he was complaining that I didn't go fast enough and stopped too soon.

I had planned to get out this morning. But, I slept in, enjoyed a quiet breakfast with my husband and daughter, and spoke on the phone for a long time with my Mom. It's really hot and humid, so I am planning for an evening run now.

Vegan--Awesome story about your son. What a great example you are setting.

I'm not an Englishman, so I must be a mad dog. I had planned to get out earlier than usual to beat the heat of the day. Of course, household activities and drama prevented me from getting to the bikeway until about 11:00. The heat was around 90 with high humidity, and even though I drank a full 24 oz bottle of water while I was out I was completely drained by the time I finished. I made it back in huffing and puffing, but I still managed to hit PRs in distance and duration, even if my pace was way down. 40 more oz of fluids while resting before I got back in the car, and I finally started to feel a little better. I think I need to research hydration and fueling a bit more, especially if the weather stays hot all summer. I also think I need to work on getting out earlier on weekend mornings to beat some of the heat.

5.36 miles, 1:25:28, 15:57 pace, 333 total climb

And with that, I've passed 100 miles since I've gotten started.

Tomorrow is the start of signups for the fall No Boundaries program at the local Fleet Feet, though the program doesn't start until the end of July. One more step. That program will lead to a 5K in October. We'll see if I can run the whole way by then.

I followed that with 2+ hours of house cleaning, so I'm looking forward to a nice big dinner tonight.

Hi, better late than never, I guess. I drug myself out this morning to beat the heat. My training is in such a funk and I don't know what the problem is. Its like I can't find my groove. I was doing so awesome and now this. I hit 30 mins almost 2 weeks ago and I haven't been able to do it since. I go 15 mins without too much problem, and then I have to walk 15 seconds and can sometimes get through another 5-10 mins before having to take another 15 sec walk break. Including warm up, I'm hitting 3 miles, and on Saturdays I tack on another 2 in water walking just to make sure I have the endurance (and the water feels great anyway), but to RUN 3 miles is still a toss up. I sure hope Jennifer is right about the adrenaline carrying me through in 3 weeks.

I got out for 45 minutes. I ran about 26 mins of it, and in that 26 mins I ran a bit more than 3kms. I feel like I am having a hard time in the humidity. I need to remind myself on hot and humid days, getting out the door is the hardest part.

Melissa S--I would not worry if you have to take a walk break or 2 in your 5 km race. There were plenty of people walking/running the 5 km I was in and they beat me. On the other hand, you still have 3 weeks to train. You can accomplish a lot in 3 weeks. ust keep working at it, but try to enjoy what you are doing. You have come so far and I hate to see you burn yourself out!

Melissa, I wonder if you have to walk, maybe you should give yourself a bit more recovery time to catch your breath, like a whole minute. You are farther along than I am, (and you may already be doing this) but I just discovered a 10 minute warm up walk can be very helpful.

Melissa, I wonder if you have to walk, maybe you should give yourself a bit more recovery time to catch your breath, like a whole minute. You are farther along than I am, (and you may already be doing this) but I just discovered a 10 minute warm up walk can be very helpful.

Whatever you do, don't give up. You can do it!

I was thinking the same thing. 15 seconds isn't very long for a rest break. I also wonder if you're pressing too hard to hit 30 minutes again instead of including enough easy days for good recovery.

Ran 2.25 yesterday, which added a quarter mile to my 2 miles I was running. I wasn't planning on running that far, but I felt like I could do it and it worked out well for me. Also, I increased my speed by about 10 seconds a mile. I really do like this Nike running app.

VeganMuse, that's a great story. You can't help but to feel proud of yourself!

Hi, better late than never, I guess. I drug myself out this morning to beat the heat. My training is in such a funk and I don't know what the problem is. Its like I can't find my groove. I was doing so awesome and now this. I hit 30 mins almost 2 weeks ago and I haven't been able to do it since. I go 15 mins without too much problem, and then I have to walk 15 seconds and can sometimes get through another 5-10 mins before having to take another 15 sec walk break. Including warm up, I'm hitting 3 miles, and on Saturdays I tack on another 2 in water walking just to make sure I have the endurance (and the water feels great anyway), but to RUN 3 miles is still a toss up. I sure hope Jennifer is right about the adrenaline carrying me through in 3 weeks.

Melissa- I agree with Veganmuse that the warmups make a huge difference. The last week I've been having some trouble getting through a 30 min workout too, but I started to increase my warm up time beyond a minute or two and it has made a difference. And, though we know it would feel crap at the time, it wouldn't be the worst thing in the world if you didn't run the whole 5k but managed to bounce back better after... stay strong, you're going out running every two days. Did you ever think you'd be able to say that?? look on the bright side!

justinakajuice- great job on pushing it further!! Love that feeling of "holy **** I'm not gonna die if I push through!"

Well done to everyone else for showing that weather whos boss!!

I went for a run on Sunday and discovered that hangover headaches + running are like purgatory! It was terrible. I left my run until the evening so I could rehydrate after the night before (and also to catch up on sleep...) so by the time I got out it was pouring rain... which helped! Made it to 30 minutes run again, was tough but felt good after... waiting for the day I can do that and then think "actually I can do another 5"

You're all right to some degree, I guess. I read all of your responses last night and had to sleep on them.

I try to get out 4 days a week. Inevitably 2 of these days are back to back. At this level, it's probably foolish to believe that my performance wouldn't suffer the 2nd day. And then to only allow for one day of rest before going at it again isn't the smartest move. I was out of town last week and I think I spent the rest of the week trying to "catch up" my training or pick up where I left off and still get in all of the days. I'm pushing too hard.

Secondly, I've been training like every day is race day and well, that's not good either. I proved to myself that I could hit the 30 even though the longest stent in this training was under 5 minutes. Why am I trying to hit the 30 every time? Especially since I still need to tack on likely another 5-6 minutes to hit my goal. I don't know. Maybe it's my "foward and steady progress" expectation of myself that's actually holding me back. We're not going to try to run another straight 30 until race day, I don't think. (you guys will have to hold me to it because I know I'm going to want to prove myself again...)

So ok, lets start the program fresh again. I do want to still go out 4 days a week - but Sundays are going to be out as a serious training day because Saturdays are a longer training day (not to mention chasing the kids and whatever other family activities that I don't do during the week) If I go out on Sundays, it'll be for a long walk with one of them or a shorter 15-20 minute run/walk.

I'm going to scale back my intervals again. 4:30 runs, 30-45 second walks. But instead of 6 intervals, I'll aim for 7. I'm not sure I'm able to hit the whole 7th interval just quite yet, but that's ok. The combination of added time and longer recoveries should get me where I need to be for race day.

Thanks all for the encouragement, advice and perspective. My biggest battle is always with my own expectations!

Melissa, you are spot on with that last sentence. What I do is run every other day. That means some weeks I run 3 days, others are 4. If it helps, think of it like running 7 out of 14 days. You can always walk on your rest days because you still get benefits walking. I run no matter what on my run days. No excuses. Well, I have excuses, but I don't use them, I just run anyway.

Melissa, you are spot on with that last sentence. What I do is run every other day. That means some weeks I run 3 days, others are 4. If it helps, think of it like running 7 out of 14 days. You can always walk on your rest days because you still get benefits walking. I run no matter what on my run days.

This is exactly what I do. I walk and do yoga on my off days. I think the yoga really helps me stretch and prepare for my next run. Good luck!

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